CrossFit Surmount – CrossFit
Hang Clean (From low hang position)
3 @ 75%
2 x 2 @ 80%
3 x 1 @ 85%+
1: Metcon (Time)
200 Single unders
70 Wallballs @ 14/10
50 DB Snatch @ 25/15
lbs
40 Sit-ups or Hanging knee raises
2: Metcon (Time)
75 Double unders
100 Wallball @ 16/12 lbs
75 DB Snatch @ 35/20 lbs
50 Hanging Knee or Leg Raises
3: Metcon (Time)
For time
125 Double unders
100 Wallball @ 20/14
75 DB Snatch @ 50/35 lbs
50 TTB
Accessory Work
Plank plate drag
5 x 50′
Rest as needed between sets
https://www.youtube.com/watch?v=wYsQJBMItAQ